This workout rewards patience. You want to run your fastest paces at the end. Warmup (Strides, Drills) 3-5 X 1000 Metres (400 Metres Rest Between). Goal is to increase paces across each of the KM. Example First one at Tempo, then 10KM, then 5KM Paces 4-8 X 200 Metres @ >5KM Race Pace (200 Metres […]
Category: Workout of the Week
Workout of the Week – May 10 – May 16, 2021
Continues similar work to previous weeks. Focus is on leg speed and carrying it over into longer intervals. Warmup (Strides, Drills) 4 X 200 @ >5KM Race Pace (200 Rest Between) 3-4 X 1000 5KM Race Pace (400 Rest Between) 4 X 200 @ >5KM Race Pace (200 Rest Between) Warm-down […]
Workout of the Week – May 3 – May 9, 2021
This workout has the opposite structure of last week. A test to see how faster work earlier impacts the longer intervals. Warmup (Strides, Drills) 2 X 400 @ >5KM Race Pace (400 Rest Between) 1 X 800 @ 5KM Race Pace (400 Rest Between) 1 X 1000 5KM Race Pace (400 Rest Between) Repeat Twice […]
Workout of the Week – April 26 – May 2, 2021
Warmup (Strides, Drills) 1 X 1000 5KM Race Pace (400 Rest Between) 1 X 800 @ 5KM Race Pace (400 Rest Between) 2 X 400 @ >5KM Race Pace (400 Rest Between) Repeat Twice Warm-down […]
Workout of the Week – April 19 – 25, 2021
*** Our second 5KM of the year is this Saturday. For more info how to be involved see the following link: http://areteendurance.com/membership/ *** Warmup (Strides, Drills) Adjust workload as necessary 1-2 X 1000 @ 5KM Race Pace (400 Rest Between) 1-2 X 800 @ 5KM Race Pace (400 Rest Between) 2-4 X 400 @ >5KM […]
Workout of the Week – April 12 – 18, 2021
*** Steinbach Crew track workout switched to Thursday. If Track is not available, we will still have a workout *** Warmup (Strides, Drills) 2 X 1000 @ 5KM Race Pace (400 Rest Between) 4 X 800 @ 5KM Race Pace (400 Rest Between) 4 X 400 @ >5KM Race Pace (400 Rest Between) Warm-down […]
Workout of the Week – April 5 – 11 2021
Run season is official here! For some more info on how the year will work please see the following link http://areteendurance.com/membership/ Our first 5KM is this Saturday Morning (location is announced Friday) Tuesday Workouts will start at the Stoneybrook Middle School on April 6, 06:30. Hope to see you there. Anyone welcome. Warmup (Strides, Drills) […]
2021
Arete Endurance. I have loved seeing this community grow. It has been a pursuit of mine for many years; a dream to see a group committed to getting the very best out of themselves and to help others do the same. At the same time, I am coaching individually more than I ever have and […]
Run Training 2021
Official start date is April 6, 2021 at 06:30. If interested in joining please contact me. Several changes coming for our regular track season. It’s going to be an excellent year. […]
Week of October 5 – 11, 2020
The taper workout. Just enough work to keep the legs going, help with taper tantrums, and dial in goal race pace. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 3200 Metres at GOAL Race Pace for Upcoming Race (RPE6-7) 800 Metres Easy (RPE5) 800 Metres Above Goal Race Pace (RPE7-8) 800 Metres Easy […]